Time seems to be the most important thing in one’s life, only behind family and religion. Being a coach, I see time and time again various things come up. From the kids getting sick, to work keeping you late day after day.
Regardless, there is always a way to get a workout in. Consistency will beat perfection every time. Even if the workout isn’t what you normally do, that’s not the point. The point of these workouts is to stay on track with your fitness, rather than making up an excuse to why you can’t do it.
One workout will be based on assuming you have access to a gym, and one will be assuming you just have your living room floor next to the couch.
Both workouts will be a total body workout, with circuit style interval training included. The workout will be three sets of each exercise, with a set being 35 second work time and a 15 second rest time. After you complete three sets of the exercise, you will move on to the next exercise. Follow the exercises in order as they’re listed.
Those who are curious, there is a method behind this. There is always at least one push movement, one hip dominant movement, one quad dominant movement, one trunk movement, and one full body movement.
This makes up most of the major movement patterns, contributing to the total body circuit. In the workout including the gym, there is a pull movement (the dumbbell rows). If you are home, you can use bands for this to get a pull movement if you have them. If not, again this is just to stay on track, so no need to stress.
These workouts will not only work your total body but also get your heart rate up as well. They can act as a bit of cardio, so you’re killing two birds with one stone, all in 20 minutes.
1. Workout with Gym Access
- Goblet Squat Jumps
- Reverse Lunge into Curl and Press
- 1 Arm Dumbbell Swings
- Dumbbell Flat Bench Press
- Bent Over DB Rows
- Burpee with Tuck Jump
- Leg Lifts with Hips Up
- Russian Twist with Weighted Ball
2. No Equipment Needed Workout
- Squat Jumps (bring your arms low to high as you jump)
- Alternating Lunge Hops
- 1 Leg Glute Bridge
- Close Grip Push Up to Wide Grip Push Up
- Plank (from your elbows up to your hands)
- Triceps Dips (off the couch)
- Burpees with Tuck Jump
- Mountain Climbers
You Can Find the Time
Whether you are not able to get to your favorite class because your meeting went late, or you are home with a sick kid, your workout can still go on. Use tools like the workouts above to keep you moving and build consistent habits.
Source: The 20 Minute Total Body Workout